WOD

CrossFit Steed – Functional Strength Training

Warm-up

9 minute EMOM

Row :30 seconds

5 KB high pulls each side(light)

:30 second reverse grip bar hang(break as needed)

Mobility

2 Rounds

*Warm up with PVC first round..then with empty barbell

Down and ups x5

Down and up with high elbows x5

Muscle Clean x5

High hang power cleans x5

Low hang power cleans x5

Clean Complex (1111)

3 Hang Clean Pull

2 Clean Pull

1 Power Clean
(6 second pull to knees before exploding into the power clean)

rest 90sec x 4

*The limiting factor on this complex will your grip. Pick a weight based on the last component(6 second power clean)

** A good starting point would be 40-50% of 1 RM Power Clean.

*** If an athlete does not have a 1 RM Power Clean start with empty barbell and build slowly. This complex is to be done unbroken for each rep.

Close Grip Bench Press (888)


2020; 1 [6-8]; rest 90sec x 3

ACCESSORY WORK

B2) Strict Handstand Push-Up

2.4reps (drop set – 2 reps at deficit + 4 reps a lower deficit or on floor); rest 90sec x 3 sets

*scale back to a Pike HSPU with feet on box

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